Before hating souls yell that training on unstable surfaces is handy only for a circus 🎪 performance rather than being adequate as part of performance training or #strengthtraining , give this drill a go and tell me:
1️⃣How activated your obliques feel?
2️⃣How much lateral flexion of the spine (range of motion) can you get?
3️⃣Comparing both sides, how symmetric is the range of motion?
4️⃣Just in case, refer to question #1 .
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By the way, this exercise doesn’t pursue core stability, at least semantically speaking. The goal is making stronger the steel rods (lateral core musculature) that give robustness to the brick-building (spinal column) y protect it from strong winds (External forces in the form of weights or, simply, gravity)... in other words, the lumbar spine is what requires stability. Not the core. What the core require is optimal strength to provide stability to the lumbar region. .
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#core#swissball#balance#willarias#spine#symmetry#obliques#armadale#pilates#stabilityball

M O T I V A T I O N // if you’re waiting for the day you’re motivated before you take action, there’s a fair chance the action won’t be sustainable as motivation can be as slippery as a fish 🐟. It comes. It goes. Some days I’m pumped to get into the gym (most days truthfully!) but we all have those days where it feels like an effort, motivation is low (today) and it’d be much easier to slump on the coach scrolling through insta. As much as I’m loving this holiday and the hotel gym is fine, I’m really looking forward to lifting heavy again in my gym back home and seeing the rest of my family. But I’m getting it done ✅ . It’s the thousands of small decisions, the tiny actions, that are the bricks you build day upon day to create your house. I’m sure you’ve heard it over and over but it truly is about consistent action in whatever it is you choose to do - whether it’s building physical fitness, improving your relationships, saving money etc. It’s the daily grind and actually enjoying the process, staying consistent and acknowledging that motivation is fluid that’ll help you reach your goals 👊🏻⭐️

Stability balls are great for getting back into shape after an injury because they can reduce muscle and spinal strain during certain movements. They are excellent for improving flexibility and balance as well as building core stability and strength. Stability balls can be used as a support for stretching or to challenge your balance and activate your core. Anytime you're on an unstable surface (like a stability ball) you work not just balance but other important things like coordination, stabilizer muscles and, most importantly, the core.
One of the real struggles I find in postural related pain is opening the chest as it can sometimes be quite difficult to stretch, this is one of my favourite chest stretches using the stability ball. So you can open your chest whilst building balance and core strength at the same time!
1. Sit on the ball and slowly walk the feet out until you're lying on the ball with your back fully supported.
2. Hold onto a wall for balance if you need to.
3. Relax your hips and head on the ball and let your arms fall gently out to the sides and towards the floor.
4. Feel a deep stretch in your chest and core.
5. Hold for 3-5 breaths.
#stabilityball#swissball#exerciseball#stretch#exercise#chest#stability#cheststretch#poorposture#posturalpain#sportstherapy#therapy#massage#sportsmassage#lucyresttherapy#lucyresttherapychristmasadvent#mobile#mobilemassage#mobiletherapy#bromley#orpington#kent#southlondon#southeastlondon

PLANK Rollout! Do these repetitively with slow and controlled movements. The ball provides instability which helps to challenge the core. I like to place a pad under the knees for comfort and protection to the knees. Exhale as you rollout, and avoid arching the low back. Finish with a lumbar flexion stretch such as the “child’s pose.” Thank you @shannawindle.....aka: fitness model! #core#plank#corefitness#abs#fitness#golf#golffitness#homegym#stabilityball#gymnastics#swimming

In this edition of THIS & THAT, I wanted to have some fun with a traditional pressing movement. You would be amazed how much more challenging things become when you begin to make a stable base unstable.
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The next time you want to shake things up with your next dumbbell press routine, swap out your bench with a stability ball. And tell me what you think. ✌🏾
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#balance#dumbbells#chestworkout#stabilityball#fitness#thelab

Needed some energy & forgot my pre-workout so I grabbed a @celsiusofficial (Btw -- Kiwi Guava is 👌🏻) & got to it! Today's focus was abs (I know... everyone's favorite 🤣 ) because let's face it...holiday season is rough. Decided to use more of the stability ball today and pace myself. Will start posting more videos come the new year, but here are some SB exercises that will help engage your core and help get your tummy toned. Grab a mat & ball and let's do it up 😉 (@target & @fivebelow both sell balls/pumps for those doing this at home) #coreworkout#fitness#abworkout#core#fitfam#stabilityball#strongnotskinny#abs#stabilityballworkouts
1️⃣ Stability ball high plank - hold 30-60 secs
2️⃣ Stability ball bicycle crunch -rotate each knee up to your chest & engage your core
3️⃣ Stability ball side crunches (at least 8-12 reps each side)
4️⃣ Stability ball hand-to-feet pass (one of my faves) works magic on the lower abs & breaks up sitting on the ball so much! You will feel this one 🔥

Shoulder and intense abs.
Shoulders are fun and by fun I mean they suck because they hurt me now. But I still work on building boulder shoulders.
⚀ shoulder press ⚁ lateral raise ⚂ high rows
⚃ bent over reverse fly
⚄ elevated shoulder rotation ⚅ Plank front raise
🔴 Rotating plank raise
🔵 Stability ball tuck/pike
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⚀ Stand with feet hip distance apart, brace glutes and abs. Exhale on the push, inhale on the descent
⚁ Stand with feet hip distance apart, brace, raise without using momentum and do not raise above shoulder height.
⚂ Same stance, brace, raise elbows parallel to shoulder height and raise.
⚃ Bend over with a slight bend in the elbow and raise the weight up and outward. ⚄ Bring arms up to T Position, keep elbows in the same spot and rotate forward and back
⚅ Go into a plank and front raise weights
🔴 Go into a plank and rotate (weights optional)
🔵 Feet on stability ball and go into a plank position. Bring the knees into the chest and then extend back and lift butt in the air for a pike.
Last video has modifications for abs.

Past few years I've been putting the clunky dumbbells, bars, and machines aside to connect and restore the #BODY and #MIND from years of heavy lifting and physical abuse...I gotta admit, I've really been diggin' the exploration of this entirely new language with the physical body using a Stability Ball..Applying slow movements (coupled with deep breathing) Enables the BODY to lead the #FLOW of the conversation while the mind interprets the lengthening of musculature and spine as relaxation! It's truly amazing how the mind surrenders to the cadence of this slow majestic energy! I've definitely healed strains, muscle pulls, and lack of mobility for myself and many of my clients that have experienced this method with me! COME FLOW WITH ME!! #heal#relaxation#recovery#nef#stabilityball#connect#balance#bepositive#monday#listen#heal#vegan#fitness#stretch#stlouis

➰” There is no force more powerful than a woman determined to rise. “ ➰
••• Did you like the way that I mount in this exercise? Hahaha
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➰”Não há força mais poderosa do que uma mulher determinada a se levantar.”➰
••• gostou do jeito que eu tento equilibrar na bola??? Hahaha .
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.inspired by @equitness

You might be concerned about sculpting a strong booty to fill out your favorite pair of jeans, but there's so much more to a tight tush than the way your pants fit! Your backside consists of the gluteus maximus, gluteus medius, and gluteus minimus. Together, these muscles are responsible for hip extension, internal rotation, and abduction of the hip.
The glute medius and minimus work together to promote hip abduction and prevent hip adduction. These muscles come in most handy when needing to balance on one leg, where controlling the motion of the pelvis on the femur is of the utmost importance. Glute maximus, the largest of the three gluteal muscles, is the primary hip extensor muscle.
Strong glutes are important for proper pelvic alignment, propulsion during running, and even single limb stance support. Strong glutes also help to support the lower back during lifting motions, and prevent knee injuries during lifting and running exercises. Having strong glutes is fundamental to properly execute many common movements. Here is a Stability Ball workout designed to strengthen and stabilize all three gluteal muscles. Perform 15 repetitions of exercise with one leg, and then switch legs and repeat. Cycle through the circuit 2-3 times and feel the burn.
1. SB Single Leg Deadlift
2. SB Bent Over Bend & Extend
3. SB Bent Over Straight Leg Pulse
4. SB Bent Over Cross and Side Lift
5. SB Prone Bend & Extend
6. SB Prone Straight Leg Lift
7. SB Prone Cross and Side Lift
#personaltrainer#chicagopersonaltrainer#exercise#fitness#workout#strength#strengthtraining#booty#tush#butt#glutes#gluteexercises#legs#legworkout#circuittraining#stabilityball#balance#pelvicallignment#preventbackpain#preventkneepain#strongglutes#filloutyourjeans#running#preventinjury#efficientexercise#functionalfitness#trainsamestaysame#samhunt#speakers

NEW CORE CHALLENGE for you!🙌🏻 Try this #navasana using the wall and a #stabilityball ! This was so much fun! How many can you do? TAG a friend and tag me in your posts when you try it!💪🏻
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I also have a surprise for my Playbook subscribers! I loaded up all my expired #QuickCore workouts in a program for you! So many of you asked for old workouts to come back so I thought I’d bring back all of your favorites!🤗
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If you are not a subscriber yet, click the link in my bio and download my #PlaybookApp ! Free 7 day trial! I have core workouts, Pilates, Yoga, Fusion, and handstand classes for all levels. ⠀
www.beachyogagirl app.com 👈🏻👈🏻
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#createchangein2019